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Simple 3,000 Calorie Bulking Meal Plan: Grocery List

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Does your busy lifestyle make it difficult to find time to meal prep? Or maybe, cooking just doesn’t appeal to you. Whatever the reason, don’t worry there is still hope for you to gain weight and add lean muscle without spending hours in the kitchen. This meal plan will have you in and out of the kitchen in less than an hour. Keep in mind, this meal plan is slightly more expensive, pre-cooked foods generally are. This meal prep is broken down into 3 different parts. If your not quite sure what meal prepping is, check out the Meal Prepping 101: Muscles Are Made In The Kitchen article first.

This meal plan provides 3,095 calories a day for 5 days.

Part 1 Of 3

  1. Simple 3,000 Calorie Bulking Meal Plan: Grocery List
  2. Simple 3,000 Calorie Bulking Meal Plan: Prep and Pack
  3. Simple 3,000 Calorie Bulking Meal Plan: Time to Eat

Grocery List

  • Bag Macintosh Apples – $2.99
  • 5 Bananas – $1.24
  • White Onion – $3.51
  • Apple Cinnamon Oatmeal – $1.50
  • Old Fashioned Oats – $1.50
  • Loaf Sweet Hawaiian Bread – $2.69
  • Gallon of water – $0.97
  • Kraft Mayo Reduced Fat – $3.49
  • Mt. Olive Dill Relish – $2.79
  • 5 packages Uncle Ben Ready Rice Jasmine – $8.95
  • 5 containers Lite Greek Yogurt – $4.00
  • Small Low-Fat Cottage Cheese – $2.00
  • Almond Breeze Unsweetened Vanilla Almond/Coconut Milk – $2.99
  • 2 packages Pre-Hardboiled Eggs – $4.58
  • 8 bags Birdseye Steamfresh vegetables – $13.52
  • Wyman Frozen Fruit Blueberries, Strawberries, Mango Chunks – $8.99
  • 10 packages Starkist Low Sodium Tuna in Water – $10.00
  • 8 lbs. Boneless Skinless Chicken Breasts – $15.84

Grand Total $91.55

You’re Ready For Part 2

Go check out the Simple 3,000 Calorie Bulking Meal Plan: Prep and Pack article now. If you would like to share any of your meal prepping experiences or suggestions I would love to hear them! Please leave a comment and be sure to follow WaterJugFitness on Twitter and Instagram for daily fitness tips. Also go check out the Water Jug Fitness YouTube channel for great fitness videos.

Simple 3,000 Calorie Bulking Meal Plan: Prep and Pack

/ waterjugfitness / Leave a comment

If you haven’t read or watched the Simple 3,000 Calorie Bulking Meal Plan: Grocery List, go check it out now. If you have, you’re ready to start cooking! Not the greatest cook in the world? Don’t worry, everything you need to know is broken down below.

Part 2 Of 3

  1. Simple 3,000 Calorie Bulking Meal Plan: Grocery List
  2. Simple 3,000 Calorie Bulking Meal Plan: Prep and Pack
  3. Simple 3,000 Calorie Bulking Meal Plan: Time to Eat

Cooking Utensils Required

Cooking Directions

Before you begin preparing the apples, onions, and chicken pre-heat the oven to 425 degrees F.

Read: Convection ovens and Conventional ovens cook at slightly different temperatures. Convection ovens generally cook about 25 degrees hotter. If you are cooking with a Convection oven you will want to cook the chicken at 425 degrees F for 25 minutes. If you are cooking with a Conventional oven, you will want to cook the chicken at 425 degrees F for 27 – 30 minutes.

Apples

  1. In a strainer, rinse apples.
  2. With a knife cut the apple in half.
  3. Cut each half again, you will have 4 slices now.
  4. Remove the core and seeds.
  5. Cut each slice into thirds.
  6. Separate apples evenly between the two large glass baking dishes

Onion

  1. In a strainer, rinse onion.
  2. Cut each end from the onion.
  3. Proceed with cutting rings, circular onion slices.
  4. Separate onion evenly between the two large glass baking dishes.
  5. With the apple and onion slices in each baking dish, add a few splashes of Extra Virgin Olive Oil.
  6. Mix apples and onions together making sure they are all covered evenly. (I mixed them together with my hands).

Chicken

  1. Preheat oven to 425 degrees F.
  2. In a strainer, rinse chicken.
  3. With a knife or kitchen scissors cut off any excess fat.
  4. To help the chicken cook faster, cut it in half.
  5. Place chicken in glass baking dishes over apple and onion slices. Make sure there is a small separation between each piece.
  6. Add additional seasoning, in this case salt and pepper.
  7. Place in the oven for 25 minutes.

Ready To Package!

Now that the chicken is cooked lets package it up!

Meal One (5 Containers)

  • 8 oz. Chicken with apple and onion slices

Meal Two (5 Containers)

  • 8 oz. Chicken with apple and onion slices

You’re Ready For Part 3

Go check out the Simple 3,000 Calorie Bulking Meal Plan: Time to Eat now! If you would like to share any of your meal prepping experiences or suggestions I would love to hear them! Please leave a comment and be sure to follow WaterJugFitness on Twitter and Instagram for daily fitness tips. Also go check out the Water Jug Fitness YouTube channel for great fitness videos.

Simple 3,000 Calorie Bulking Meal Plan: Time to Eat

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It’s time to eat for those who have read or watched both the Simple 3,000 Calorie Bulking Meal Plan: Grocery List and Simple 3,000 Calorie Bulking Meal Plan: Prep and Pack. If you haven’t read these articles or watched the videos yet you might be a bit lost going forward so I suggest checking them out now. Below is a full breakdown of my daily intake including calories for each meal, I usually workout from 5:30 – 7pm.

Part 3 Of 3

  1. Simple 3,000 Calorie Bulking Meal Plan: Grocery List
  2. Simple 3,000 Calorie Bulking Meal Plan: Prep and Pack
  3. Simple 3,000 Calorie Bulking Meal Plan: Time to Eat

Daily Intake (Full Meal Breakdown)

Protein = P

Carbohydrates = C

Fats = F

Breakfast 1: 7:30 – 8:00am (425 Calories P-41g/C-60g/F-5g)

  • 8 oz. Unsweetened Almond/Coconut Milk
  • 1 Scoop Gold Standard 100% Whey
  • 1 Banana
  • 1 Cup Wyman Frozen Fruit
  • 1 Lite Greek Yogurt

Breakfast 2: 9:30 – 10:00am (400 Calories P-18g/C-54g/F-12g)

  • ½ Cup Oats
  • 1 Packet Apple Cinnamon Oatmeal
  • 2 Pre-Hardboiled Eggs

Lunch 1: 12:00 – 12:30pm (570 Calories P-59g/C-29g/F-20g)

  • 8 oz. Chicken
  • 1 Package Birdseye Steamfresh Mixed Vegetables
  • 1 Tbsp. Extra Virgin Olive Oil

Lunch 2: 2:30 – 3:00pm (375 Calories P-40g/C-40g/F-8g)

  • 2 Slices Orowheat Sweet Hawaiian Bread
  • 2 Chunk Light Tuna In Water Packets (Low Sodium)
  • 1 Tbsp. Reduced Fat Mayo
  • 1 Tbsp. Dill Relish

Pre Workout Shake: 4:30pm (190 Calories P-24g/C-21g/F-1g)

Post Workout Shake: 7:00 – 7:30pm (225 Calories P-24g/C-30g/F-1g)

Post Workout Meal: 8:00pm (785 Calories P-64g/C-112g/F-8g)

  • 8 oz. Chicken
  • 1 Package Uncle Ben Ready Rice Jasmine
  • ½ Bag Birdseye Steamfresh Broccoli, Cauliflower, Carrots

Snack: 10:00 – 10:30pm (125 Calories P-13g/C-14g/F-3g)

  • ½ Cup LowFat Cottage Cheese
  • ½ Cup Wyman Frozen Fruit

Total Calories: 3,095
Protein (g): 282
Carbs (g): 360
Fat (g): 56

I hope you enjoyed this meal plan and found it helpful! If you have any suggestions or want to chat about gaining weight please leave a comment below. Also, go follow WaterJugFitness on Twitter and Instagram for daily fitness tips, dieting and motivation.

Delicious Homemade Protein Bars

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Do you often find yourself snacking on chips, candy or other unhealthy treats throughout your day? I’ve been there, it’s easy to fall into this trap. What if I told you I have a delicious homemade protein bar to curb your cravings? These bars are so good you’re not going to believe they can be healthy for you. This recipe will have all of your friends, family, and in my case coworkers asking for more. Another great thing about this recipe is it only requires 4 products you can get from almost any grocery store and no baking required. I hope you’re as excited to try these as I am to share them!

Ingredients

  • 34 oz. Mixed Nuts
  • 1/2 Cup PB2 (Powdered Peanut Butter)
  • 5 oz. Reduced Sugar Craisins
  • 1/2 Cup Honey

Cooking Utensils

Cooking Instructions

  1. In a large mixing bowl combine the mixed nuts, PB2, craisins and honey.
  2. With a spatula, mix the ingredients together thoroughly.
  3. Cover a baking pan with wax paper.
  4. Pour mixed ingredients onto the baking pan.
  5. With a spatula, spread and press the ingredients evenly.
  6. Place the baking pan in the freezer for 1 hour.
  7. Remove the baking pan from freezer, cut and enjoy.

It’s important to store these protein bars in the freezer until you’re ready to eat them. If you leave them out or store them in the refrigerator they will not hold together and become extremely messy. I had to learn this hard way.

Do you make your own protein bars or have a protein bar recipe you really like? Please leave a comment below and I would love to check it out. Always looking for new healthy recipes. Now be sure to go check out the Water Jug Fitness YouTube Channel for more healthy recipes. Also, go follow WaterJugFitness on Instagram and Twitter for daily fitness tips.